Welcome to Ballistix Fitness

For committed individuals that are serious about getting results, whether for improved health or elite sports performance. We utilize the world’s best strength & conditioning program, Crossfit, with the power of an online & hardcopy logbook. Our facility is driven by knowledgeable, committed trainers/coaches and equipped with all that is needed to facilitate Results Driven Training.

We are committed to grow this community on two fronts. Firstly, by educating fitness professionals & the public, through certifications, seminars & online resources. And secondly, by supplying the equipment needs of others, to facilitate such a fitness program.

Workout Of The Day

July 29, 2010

Snatch / Lunge / K2E

Deadlift 3-3-3-3 (85% of 1RM)

10 R/arm DB Snatches View how to do this exercise
10 L/arm DB Snatches
10 R-Arm Overhead DB Walking Lunges
10 L-Arm Overhead DB Walking Lunges
10 Knees to Elbows

Complete 4 rounds for time - Post time to Results

Here is Brad demonstrating the One Arm Overhead Walking Lunges. Identical to conventional walking lunges, just that you are holding one dumbbell above your head while doing it.

Post/review results & comments (0)

July 28, 2010

Burpees / Thrusters

Back Squat 3-3-3-3-3 (80% of 1RM) View how to do this exercise

Burpees View how to do this exercise
DB Thruster (7.5 / 15kg)

Complete 30-20-10 reps of either exercise for time - Post time to Results

If you're not looking something like this at the end of today's workout, then I have a feeling you may not have pushed yourself as hard as what you should have. In this picture is Chanell. Chanell we hope the injury recovery is going well and hope to see you pushing yourself through the workouts again soon!

Post/review results & comments (1)

July 27, 2010

HSPU / Pull Up / Squat

Back Squat 4-4-4-4-4 (75% of 1RM) View how to do this exercise

5 Handstand Push Ups View how to do this exercise
10 Pull Ups
15 Squats

Complete as many rounds in 15min - Post total rounds to Results

There are various progressions to doing the full handstand push up. You can begin with your legs bent, resting on a chair or bench, with just your upper body upright and upside down. As you get stronger increase the height of the bench until you can have your whole body upright and upside down. Enjoy!